Nutrition, sleep, and working out have  been my goals for a bit. With my three year old son looking up and paying attention to me, I have to work. I have to show him how its done.

I’m 45, when I was 42 a doctor said sort my health out due to high cholesterol or go on pills. I went to the gym October 23 and  trained 6 days a week. Lost 2 stone. Then I went onto the John Meadows Creeping death 2 hypertrophy programme, back to back. One day, DJ Shipley’s GBRS training routine video appeared in my feed. I started. I’ve achieved most standards apart from pull-ups and I’m 6 out of 10. My bench 1RM is 105kg. I can get two to three reps of 100kg. I need 10. My bench and pull-ups are my priority. Gym 3 days a week, good recovery and diet. It’s changing my life. Thanks DJ ❤

Discipline. Be a pro at penis discipline.  Be Dad, be present.

Number 1 regret should be abandoning your kid.

Dude I totally agree with the first entire minute 😮‍💨

Thank you DJ. Great message.

Who do I need to be before I walk through the door I love that concept

JUST TURN UP!!

Maximise every DAY, don’t have ANY REGRETS, the only person to please is YOU, live everyday as if it was your last!

Morning routine
1 . wake up every morning before 5 am make it a non negotiable for the rest of your life including sat sun

: Have your clothes laid out
: Have water and food prepped breakfast lunch and dinner
: Have an exact order you so things as soon as you wake up

example wake up - turn on your happy light
- grab bible read psalms 23-27 - 34 - 35 - 91
- Say your written list of positive affirmations
- Take a shower
- Get dressed
- Grab prepped book bag with food and all thinhs needed keys wallet money
- Go to the park or mountains
- eat breakfast
- walk for 20 minutes
- stretch / warmup : 1 hour calesthenics body weight exercises or weights
- eat big breakfast
- Get sublight in my eyes / deep breathing
- Get to work on main hob for the day however long that takes
- Be to bed by 8:00 pm 9 pm latest
thats basically what Im doing now

Also the food is all home cooked organic no junk food at all whatso ever or smoking

2. stack up as many micro wins as possible early as possible
- wake up same time Go to sleep same time  
- Get fitness in
- Cold plunge
- 20 min walk
- Big protien heavy meal
- Get up and just move
exaust all the resources have you try as hard as you possibly can

3 Dicipline and Routine = Success

Most of the greats have a very similar schedule
- wake up early / get the primary work in they need to do no distractions
- they have the times blocked out for recovery / eating / meditative alone time to think and plan / for clarity

4. Be a pro
fully committ to every rep / give your full attention and effort to every task
- crank your effort to 110% you can start rite now
- Be obsessed even when nobody is there to compliment you
- - Be obsessed to be alittle bit better than the day before
-

- 5. Keep a standard / a level of performance that you must maintain regaurdless of mood / injury / life events
- - Perform under pressure under stress / when chaos happens you keep moving forward in control according to olan to be the best you can be
A standard - of daily productivity / job / carreer business
A standard - of physical fitness

A Standard - of continous improvement and execution

What if every single rep you ever do is with full intent always with a professional mentality . How far can you go ?

6. Be a pillar of strength / Be your familys protector
To be the best role model Be moldable / mold to your surroundings / be a chameleon / be kind genuinely help your loved ones / and co workers / be humble to

Be able to assess the situation and respond accordingly to reach success .
Be a optimist that tries there best everyday to succeed

7. Mirror Excellence

See what the greatest in your chosen field do for a daily routine and mirror them

How many hours a day are they working/ practicing ?
Where do they travel to get influence from other people ?

8 . Cut all distractions

adopt a routine that allows you the oppourtunity to make yourself better everydingle day

Make all your intake and out puts all about your main focus (your thing )

music - the people your around - the info you take in - the way you eat - sleep - go about your daily -make it all about that one thing you want to accomplish

1. Be a team player

Be the exact representation of what you believe the best is like in your chosen field

Ultimate confidence
Work ethic
Strength
Intelligence
Respect
Honest
etc
every action you take has to be to improve yourself and the team

Is this helping my family or my team when I do this next action ?

Will this represent my group in a positive way ?

Lay out the 5 key things you have to be good at / and chip away at them everyday and you will become who you say you are .


Morning routine
1 . wake up every morning before 5 am make it a non negotiable for the rest of your life including sat sun

: Have your clothes laid out
: Have water and food prepped breakfast lunch and dinner
: Have an exact order you so things as soon as you wake up

example wake up - turn on your happy light
- grab bible read psalms 23-27 - 34 - 35 - 91
- Say your written list of positive affirmations
- Take a shower
- Get dressed
- Grab prepped book bag with food and all thinhs needed keys wallet money
- Go to the park or mountains
- eat breakfast
- walk for 20 minutes
- stretch / warmup : 1 hour calesthenics body weight exercises or weights
- eat big breakfast
- Get to work on main hob for the day however long that takes
- Be to bed by 8:00 pm 9 pm latest
thats basically what Im doing now

Also the food is all home cooked organic no junk food at all whatso ever or smoking

2. stack up as many micro wins as possible early as possible
- wake up same time Go to sleep same time  
- Get fitness in
- Cold plunge
- 20 min walk
- Big protien heavy meal
- Get up and just move
exaust all the resources have you try as hard as you possibly can

3 Dicipline and Routine = Success

Most of the greats have a very similar schedule
- wake up early / get the primary work in they need to do no distractions
- they have the times blocked out for recovery / eating / meditative alone time to think and plan / for clarity

4. Be a pro
fully committ to every rep / give your full attention and effort to every task
- crank your effort to 110% you can start rite now
- Be obsessed even when nobody is there to compliment you
- - Be obsessed to be alittle bit better than the day before
-

- 5. Keep a standard / a level of performance that you must maintain regaurdless of mood / injury / life events
- - Perform under pressure under stress / when chaos happens you keep moving forward in control according to olan to be the best you can be
A standard - of daily productivity / job / carreer business
A standard - of physical fitness

A Standard - of continous improvement and execution

What if every single rep you ever do is with full intent always with a professional mentality . How far can you go ?

6. Be a pillar of strength / Be your familys protector
To be the best role model Be moldable / mold to your surroundings / be a chameleon / be kind genuinely help your loved ones / and co workers / be humble to

Be able to assess the situation and respond accordingly to reach success .
Be a optimist that tries there best everyday to succeed

7. Mirror Excellence

See what the greatest in your chosen field do for a daily routine and mirror them

How many hours a day are they working/ practicing ?
Where do they travel to get influence from other people ?

8 . Cut all distractions

adopt a routine that allows you the oppourtunity to make yourself better everydingle day

Make all your intake and out puts all about your main focus (your thing )

music - the people your around - the info you take in - the way you eat - sleep - go about your daily -make it all about that one thing you want to accomplish

1. Be a team player

Be the exact representation of what you believe the best is like in your chosen field

Ultimate confidence
Work ethic
Strength
Intelligence
Respect
Honest
etc
every action you take has to be to improve yourself and the team

Is this helping my family or my team when I do this next action ?

Will this represent my group in a positive way ?

Lay out the 5 key things you have to be good at / and chip away at them everyday and you will become who you say you are .

Nice one bruv. Word. My current habit is Day 6 of 75 hard program for mental discipline. I got to 56 days in April. It gives me discipline and a sense of control back. ty

Great stuff ….There is no escape from a disciplined life

Building intentionality with each action I take

One of my favourite videos along with DJ Shipley's "Be a Pro" video. The music is something else and is something different which I love and of course, the advice he gives is life-changing. I love listening to DJ talk when I'm working on college work

I began getting up early back in June because I was having summer soccer practice for the HS team I coach.    Now, even when we don’t have practice, I make it a point to get up and workout.    Yes, I have missed some days ,actually for good reasons but it’s 5:50 am and I just finished my workout.     This is not a normal day because my Mom has just come back home from hospice and her cancer is everywhere.    It’s so difficult for me to see.   We are so close. It’s just been her and myself for my entire life.    I just think it’s important for my future to keep these promises to myself during this difficult time.

I love this. Shipley is insanely dialed in just half of that I feel would change me.

the humble and most powerful thing is being elite, and still knowing you can improve and learn.

I've massive respect for this Mr Shipley. He has weathered brutal nonsense aimed at him from quarters I can relate to. When you take attacks from what should be your greatest support network, it's hard enough, when the finale is that person becomes degraded by dementia it's a final twist of a knife ( as is the case with mine). All that to say it's obvious the GBRS group are true warriors inside and out. These fellas are gonna make 80 look good with their attitudes. The interviews with his Brit mate spot light a fantastic roll model surviving incredible adversity. To answer your question, my primary just do no matter what, is straight out of bed steady strict 25 pushups. It's like a indicator of troubles if I did miss that, and it's a great way to get the brain working and body woken up . Facing a window in my room where the sun is rising, it's a spiritual meditative moment before I come down. The way I say good morning to my twin six year old boys is designed to invoke their creative upbeat ways of saying " good morning" . I have given them carte blanche to flag any tone of voice that wiffs of stress or anger. They have no problem saying " you sound angry " I'll respond " do I ?" In a softer tone as I'm probably sliding in to an unconscious firmer tone as stuff needs to start moving. Then I use the same civil approach any adult would want , with some sort of rational explanation as to why the Play-Doh transformers production line needs to be on hold for a few hours. One of them pushes it a bit further with " just a sec " ....I want that willfulness in them. I have to explain to camp leaders etc how rational, polite reason will get them way more faster than some bs expression of who's in charge.....that approach is a failing initiative if they haven't earned the respect as yet.

Thank you for the recommendation, brother. I wish you a peaceful life and many cherished moments with your family.

I struggle waking up early. I was never a morning person. That hinders my mornings where I race to get things done before stepping out that door to start my day. I struggled with it in he Navy as well. I will do better.

I am 40 years old, and I have spent the last 15 years watching, and listening to this type of content from multiple different personalities. To the point to where this type of content typically turns me off or it feels like fluff or there’s a pitch at the end of it. But there’s something specific about this guy that makes you wanna lean in, and listen more. And it’s not motivational like I wanna run through a wall, it’s more like the older brother who’s lived it giving you the road map. I hope you keep putting this stuff out

I am 52 years old and I have worked in the security field for 26 years I feel that my job cost me my marriage but I am still working in security field and I must say I love it watching you guys make me do my job better than I did yesterday and I will not  stop